Nutrition Information for Beach Cliff Sardines

By PatriciaM

Sardines are a rich source of protein.
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Beach Cliff, a company that produces kosher canned foods, was established in 1927. The company offers a variety of seafood choices, including sardines in mustard sauce and fish steak in soybean oil. If you are watching your calories, Beach Cliff sardines provide you with a heart-healthy serving of protein that won't interfere with your diet. Unopened sardines have a shelf-life of one year when stored in a cool and dry area, according to North Dakota State University.

Flavors and Serving Size

Beach Cliff is available in flavors that include green chili.
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Beach Cliff sardines are packaged in five flavors other than water: soybean oil, mustard sauce, green chili, hot sauce and tomato sauce. Sardines canned in soybean oil are available in both normal and small size. The entire can of sardines constitutes a serving size.

Calories

Caloric values for Beach Cliff sardines vary. Sardines packed in water contain 150 calories per serving, 70 of which come from fat. If you opt for soybean oil or green chili flavored sardines, expect to consume 190 to 200 calories. Keep in mind that since the soybean oil and green chili sardines are packaged in oil, they contain more fat calories; therefore, more than half the calories you consume come from fat. Sardines flavored with hot sauce, mustard and tomato sauce offer 140 calories in each serving, with 70 calories stemming from fat.

Healthy Nutrients

Sardines are a source of vitamins and nutrients.
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A serving of Beach Cliff sardines holds 16 g to 20 g of protein. The recommended daily allowance, RDA, of protein for an average adult is 46 g to 56 g, according to the Institute of Medicine of the National Academies. Sardines are also a rich source of calcium, boasting 25 percent to 30 percent in each serving. In addition, sardines are a source of vitamin D and iron.

Nutrients to Watch Out For

Beach Cliff sardines contain a high amount of cholesterol, about 33 percent to 39 percent the recommended daily allowance. Cholesterol is necessary for good health; nevertheless, substantial amounts of cholesterol cause blocked arteries, according to Family Doctor. Sardines also contain up to 460 mg of sodium. The Mayo Clinic recommends 2,300 mg for healthy adults and 1,500 mg for individuals with preexisting health issues.

Considerations

Eat sardines as a part of a balanced meal.
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Consume omega-3 fatty acids such as Beach Cliff sardines two times per week, says the American Heart Association. If you have a heart condition or high cholesterol, speak to your physician before changing your diet. Eat Beach Cliff sardines as a part of a balanced meal that includes complex carbohydrates and vegetables.